The Best Morning Yoga Poses You Can Do In Bed

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If you’re just like me who can hardly drag herself from bed every morning, it must have always been a struggle to greet each day with an energized body. Until you have your sip of coffee…

Well, what if there’s a more effective way to awaken the cells of your body and kickstart your day? Even before you check your email and stress yourself of the day’s challenges, this hack is sure to get your feet going and prepare your mind.

Yoga. I’m sure familiar with it. But do you know that you can do it before getting out of your bed… in bed?

Awaken your body and mind and ready yourself to face the day with these 8 amazing yoga poses that will stretch out your spine and open up your lungs!

1. Seated Forward Bend Pose

Paschimottanasana in Sanskrit, the seated forward bend gives the shoulder, spine, and hamstring a wonderful stretch.

To do this pose:

Sit on your bed with legs extended to your front. Sit as tall as you can to lengthen your spine.

Reach your arms to the front and hold onto your feet. If you’re not flexible enough, place your hands on your shins.

Elongate your spine and make sure to keep your back flat.

Take slow, deep breaths, and hold the position for 30 seconds or more.

4. Wide Child’s Pose

Start on all fours with hands beneath the shoulders and knees under the hips.

Lower your hips down and sit them on your feet.

Put your toes together, then open your knees as wide as you can. Stretch your arms to the front.

Hold the position and take a few deep breaths.

Stretch out your obliques by walking your hands to the right, then to the left.

5. Cat Pose

Also known as Marjariasana, the cat pose engages your core and is an effective pose to stretch the neck and the back torso.

To do this pose:

Start on all fours with hands beneath the shoulders and knees under the hips.

Exhale as you arch your spine upwards and curl your chin towards the chest. Simultaneously pull your belly button into the spine. Focus on stretching your lower back and between the shoulder blades.

Hold the position for 30 seconds or more.

6. Bridge Pose

The Setu Bandha Sarvangasana or bridge pose wonderfully stretches the neck, thorax, and spine, while also strengthening your shoulders and legs.

To do this pose:

Lie on your back with knees bent and feet flat on the bed and hip-width apart and arms alongside the body and palms flat on the bed.

Take a breath and raise your entire back off the bed. Your chin should touch your chest.

Tighten your buttocks and keep your thighs parallel to the ground. With your hands interlaced, try to push them against the floor to raise your torso higher.

Take slow, deep breaths, and hold the position for 30 seconds or more.

7. Bow Pose

A chest-opener yoga pose, the bow pose is great in stretching various parts of the body such as the throat, thorax, abdomen, thigh, and ankle. It also strengthens the back muscles. To do this pose:

Lie facedown with arms on your side and legs extended.

Bend your knees to raise them in the air, and reach your arms back to your feet, holding onto your outer ankles.

Raise your heels up further to draw your thighs upwards. Simultaneously lift your head and chest off the bed. Make sure that your neck and spine are aligned, and draw your shoulder blades together.

Hold the position for 30 seconds or more.

8. Cobra Pose

The Bhujangasana or cobra pose is a yoga pose that strengthens the vertebral column and stretches the thorax, abdomen, and shoulder. To do this pose:

Lie facedown with your elbows underneath your shoulders and forearms and palms flat on the bed.

Raise your chest and shoulders, engaging your abs in the process. Focus on extending not your lower back but your upper back. Pull your shoulders down and relax them.

If you can, extend your arms and lift your chest further, making sure that your spine is elongated.

Hold the position.

Yoga is not something that fitness people only do in yoga centers; it can be done anytime, anywhere. So if you’re still feeling lazy to get off bed after a good night sleep, you can do a few yoga poses right there.

Do these simple energizing yoga poses tomorrow and see the difference!

About The Author

Hi! I'm Shiela, "little fingers hoping to change the world". I'm here to write some cool stuff about my journey as a human being. In boring days, I either hit the gym or stay in bed. I enjoy (very) short walks and discussions about travel, music, and fitness.